PROGRESSIVE MUSCLE RELAXATION

Firefighters carry physical and emotional tension long after the sirens stop. Tight shoulders, clenched jaws, or restless sleep are often signs that the body hasn't had time to reset from stress. Progressive Muscle Relaxation (PMR) is a science-backed method that helps firefighters consciously release that built-up tension. It works by tensing and relaxing muscle groups in sequence, teaching the body to recognize the difference between stress and calm.

This technique not only eases muscle fatigue but also helps lower heart rate, blood pressure, and stress hormones, restoring a sense of control after chaotic calls.

PMR activates the parasympathetic system - the "brake pedal" of the body.

When firefighters experience chronic stress or interrupted sleep, the sympathetic nervous

THE SCIENCE BEHIND PMR

system (fight-or-flight) stays in overdrive. Regular

PMR practice retrains the body to turn off that constant alarm, helping firefighters:

Decrease muscle soreness and stiffness after shifts
Reduce anxiety, hypervigilance, and irritability
Enhance recovery between calls and training sessions

Even 10 minutes of PMR can lower physiological arousal and bring the body back to baseline.

STEP-BY-STEP PMR TECHNIQUE

Find a quiet, comfortable space - your bunk, recliner, or even your parked truck. You can do this seated or lying down.

1. Take three slow, deep breaths. Focus on the rhythm of inhaling through your nose and exhaling through your mouth.

2. Move through each muscle group:

AREA ACTION FOCUS

Hands & Forearms Clench fists tightly for 5 Feel the warmth and

seconds, then release. looseness spread.

Biceps & Arms Bend arms, tighten, then Notice the heavieness

slowly relax. replacing tension.

Shoulders & Neck Shrug up towards ears, Allow stress to drop

hold, then let go. away with your shoulders.

Face & Jaw Tighten facial muscles Feel your face soften; let

and jaw, then release. your jaw hang loose.

Chest & Back Inhale deeply, hold, Feel your breathing

squeeze shoulder blades smooth out.

together, exhale and relax.

Abdomen Tighten stomach muscles, Notice your breath

hold, then relax. deepen naturally.

Thighs & Calves Squeeze muscles in legs, Feel grounded and

hold, then let go. stable.

Feet & Toes Curl toes tightly, then Sense the connection

release. between your body and

and the ground.

3. Breathe deeply again. Scan from head to toe, noticing the difference between tension and relaxation.

4. Sit quietly for a minute or two. Allow your body to enjoy the feeling of calm before standing or returning to work.

WHEN FIREFIGHTERS CAN USE PMR

After high-stress calls (especially involving trauma or loss.
Before bed on shift or at home to promote deeper sleep.
During downtime in the station to prevent accumulated stress.
After workouts to release lactic acid and reduce soreness.
Before family time to reset emotionally and mentally.

Even 5 minutes can shift your entire mood and energy level.

DEPARTMENT INTEGRATION

To make PMR a cultural norm in the firehouse:

Add guided PMR recordings in quiet rooms or wellness spaces.
Encourage officers or peer-support leads to include a brief PMR at the end of group debriefs.
Use PMR before critical incident reviews to promote emotional regulation and clear communication.
Offer short PMR sessions during sleep hygiene or wellness training.

Departments that normalize relaxation techniques create safer, healthier crews and a stronger brotherhood.

Every alarm takes something from your body - a surge of adrenaline, a burst of strength, a moment of calm. Progressive Muscle Relaxation gives a little of that back.

It reminds firefighters that STRENGTH ISN'T ABOUT JUST PUSHING THROUGH STRESS - IT'S KNOWING WHEN TO LET IT GO.